Thanksgiving is often described as a season of gratitude — a time to count blessings, gather with loved ones, and reflect on the good things in life. But for many people, this time of year can also be painful. Maybe you’re struggling with addiction or mental health issues, or a loved one caring for someone who is. Maybe you’re feeling stressed, lonely, or worried about the future. When life feels heavy, being told to “just be thankful” can feel impossible.
The truth is, gratitude doesn’t always come naturally, especially when times are hard. But it is something that can be nurtured, even in small ways. Practicing gratitude doesn’t mean pretending everything is perfect. It means choosing to notice the good that still exists alongside the challenges. When you do, you give your mind and heart the space they need to heal.
Here are some ways to find gratitude — even when it feels far away.
Start Small
Gratitude doesn’t have to be big or dramatic. It can be found in simple moments: a hot cup of coffee, the sound of laughter, a quiet morning, or a friend or colleague who listens without judgment. When you’re struggling, start by noticing one small thing each day that brings comfort or relief. You might even write it down in a notebook or on your phone. Over time, those small moments can add up and shift your outlook.
Let Yourself Feel Everything
Sometimes we think gratitude means ignoring pain or forcing positivity. But real gratitude doesn’t erase difficult emotions — it makes space for them. You can be both tired and thankful, both hurting and hopeful. Give yourself permission to feel whatever you need to feel, and know that gratitude can exist alongside sadness, anger, or disappointment.
When you allow yourself to be honest about where you are emotionally, you often find gratitude in unexpected places, such as in the strength you’ve gained or the people who’ve stood by you.
Reflect on How Far You’ve Come
It’s easy to focus on what’s still hard or what hasn’t gone right. But when you take a moment to look back, you may realize how much you’ve already overcome. Maybe you’ve learned to set healthier boundaries, reached out for help, or simply made it through another tough week. Each of those steps matters. Gratitude grows when we recognize the progress we’ve made, even if it feels small.
Surround Yourself with Support
It’s easier to find gratitude when you don’t feel alone. Talk with people who understand what you’re going through — family, friends, or support groups. Sharing your story and hearing others’ experiences can remind you that you’re not the only one facing challenges. Connection brings comfort, and comfort makes gratitude more possible.
If you’re part of a recovery or mental health community, this is a great time to reach out and check in. A simple text or phone call can lift your spirits and strengthen relationships that bring hope.
Look for Ways to Give Back
One of the most powerful ways to spark gratitude is to help someone else. It doesn’t have to be a big act — holding the door for someone, sending a kind message, or volunteering for a local cause can make a difference. Giving back reminds us that even in hard times, we still have something valuable to share: our time, compassion, and understanding. We’re never too poor to give what we have, whatever that may be.
Remember That Gratitude Takes Practice
Gratitude is like a muscle — the more you use it, the stronger it gets. Some days it will come easily; other days it won’t. That’s okay. The goal isn’t to be thankful for every situation, but to find small moments of peace and appreciation within them. With patience and consistency, those moments will begin to shine brighter.
Finding Hope in the Season
If you’re having trouble feeling thankful this Thanksgiving, know that you’re not alone. Gratitude doesn’t erase struggle, but it can bring light into the darkness and remind you that healing is possible.
We understand how hard it can be to care for someone battling substance use or mental health challenges, or to work through those struggles yourself. You don’t have to face it alone. Reach out to Elevate today to learn more about our programs, counseling, and support services for individuals and families. Visit www.elevateyou.org or contact us to get started.
Together, we can help you rediscover hope, healing, and gratitude — one step at a time.
